Johan sits down with Caitlin Jones, a functional nutritionist who has spent the last three years focused on blood work, blood sugar regulation and insulin sensitivity, including reversing pre- and type 2 diabetes. They open with the CGM-and-oatmeal posts that circulate online: a blood sugar rise after a meal is normal, and what actually matters is the rest of the meal and whether the basics are in place. Caitlin shares how she was diagnosed pre-diabetic while powerlifting and reversed it with a calorie deficit, lower carbs, steady protein, walks after meals and the same lifting she was already doing. You'll walk away with a plain-language picture of how blood sugar rises and falls, what an unbalanced eating pattern does to that baseline over time, and where labs, muscle and maybe even a GLP-1 actually fit.
Why the CGM-and-oatmeal posts show something normal: a rise after carbs is expected, and nobody eats a carb by itself.
Caitlin's story: diagnosed pre-diabetic about four years ago while powerlifting on 370 grams of carbs a day, fasting blood sugar in the 140s, 192 pounds at 5'2".
Over-eating and under-eating can feel the same in the body: tired, poor sleep, poor recovery.
The protein craze, fortified everything, and why so many clients come in over-eating protein and under-eating carbs.
How her parents taught balance without making it a thing: soda or ice cream at team dinners, never both.
Blood sugar 101 in plain language: it rises after eating, insulin brings it down, and an unbalanced pattern slowly pushes the baseline up.
Type 2 as a lifestyle condition, and why "you don't look pre-diabetic" is not a diagnosis. The stick-thin client whose doctor doubted it until a week of testing said otherwise.
How Caitlin reversed hers: a deficit, lower carbs, protein held, walks after meals, same lifting. Her transparent take on an eight-month semaglutide microdose as a tool, not the reason it worked.
Why people who skip the basics on a GLP-1 tend to regain, and what she does with them next.
What she checks first with a new client: three to five days of food logs (under-reporting, hidden fats, the coffee), then A1C and fasted insulin.
Why muscle is one of the best blood sugar tools you have: the sugar has somewhere to go.
The hardest part: the habits people didn't know were habits, and eating for a purpose.
A little hunger is normal and doesn't need fixing right now.
Intuitive eating as "the PhD of eating": the long-term goal, not the method.
Talking Nutrition is brought to you by Odyssey Coaching Systems.
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